Meal plan
Muscle gain · 3000 kcal
For people who train hard, are larger built or struggle to gain weight. Nuts, olive oil and milk-based drinks keep the volume manageable; protein is about 1.9 g/kg (for 90 kg).
- Goal
- Muscle gain
- Diet
- Contains meat / poultry
- Sample days
- 2
- Duration
- 12 weeks
Allergens: Egg, Fish, Gluten, Milk / lactose, Peanut, Tree nuts For packaged products, check the label.
Sample menu
Day 1
3,087.6 kcal · P 184.2 g · C 344.4 g · F 111 g
Breakfast
- Rolled oats 90 g341.1 kcal
- Semi-skimmed milk 300 g138 kcal
- Banana 120 g106.8 kcal
- Peanut butter 20 g117.6 kcal
- Boiled egg 50 g77.5 kcal
Snack 1
- Whole wheat bread 75 g185.3 kcal
- Turkish white cheese (feta-type) 40 g105.6 kcal
- Tomato 120 g21.6 kcal
- Cucumber 100 g15 kcal
- Walnuts 15 g98.1 kcal
Lunch
- Chicken breast (grilled) 150 g247.5 kcal
- Rice pilaf (cooked) 250 g375 kcal
- Shepherd salad 200 g90 kcal
- Ayran 250 g95 kcal
Snack 2
- Strained (Greek) yogurt 200 g194 kcal
- Honey 15 g45.6 kcal
- Dried apricot 40 g96.4 kcal
Dinner
- Beef tenderloin (cooked) 120 g246 kcal
- Bulgur pilaf (cooked) 200 g250 kcal
- Green beans in olive oil 200 g150 kcal
- Whole yogurt 150 g91.5 kcal
Day 2
3,043.4 kcal · P 184.4 g · C 338.5 g · F 114 g
Breakfast
- Menemen (eggs with tomato & pepper) 250 g262.5 kcal
- Egg (whole) 50 g71.5 kcal
- Kashar cheese 30 g108 kcal
- Whole wheat bread 100 g247 kcal
- Black olives 20 g46 kcal
Lunch
- Salmon (baked) 150 g309 kcal
- Whole wheat pasta (cooked) 250 g372.5 kcal
- Broccoli 150 g51 kcal
- Olive oil 10 g88.4 kcal
Snack 2
- Whole wheat bread 50 g123.5 kcal
- Chicken breast (grilled) 80 g132 kcal
- Apple 180 g93.6 kcal
- Dates 40 g112.8 kcal
Dinner
- Chicken shish 100 g160 kcal
- Potato (baked) 300 g279 kcal
- Shepherd salad 200 g90 kcal
- Cacık (yogurt with cucumber) 200 g80 kcal
Who it is for and how to use it
Who is this program for?
For adults who train and need a small calorie surplus to build muscle. It is a sample plan for healthy adults, not a therapeutic diet.
What are the daily targets?
3000 kcal, 180 g protein, 340 g carbs and 112 g fat a day. Each sample day's calories and protein stay within ±10% of this target.
Which allergens does it contain?
Allergens marked on the foods in this plan: Egg, Fish, Gluten, Milk / lactose, Peanut, Tree nuts. Check the label on packaged products.
Can I adapt the program to myself?
Yes. The targets suit an average adult; a dietitian or trainer can set calorie and macro targets for your weight, height and activity level. Gyms and trainers on GamGym can import this plan and assign it to you.
Other meal plans
- Meal plan
Muscle gain · 2500 kcal
A small calorie surplus for slow weight gain alongside strength training. Daily protein is about 1.8 g/kg (for 80 kg), split into 25–40 g across four or five meals.
Muscle gain · 2500 kcal · 155 g protein · Contains meat / poultry
- Meal plan
High protein · 2000 kcal
For people who train and want to keep muscle while reducing body fat. Protein is about 2 g/kg (for 80 kg), 30–45 g per meal, mainly from lean meat, fish, eggs and strained dairy.
Muscle gain · 2000 kcal · 160 g protein · Contains meat / poultry
- Meal plan
Training day / rest day · 2300 kcal
A weekly average of 2300 kcal: carbohydrate goes up on training days (pre- and post-workout meals, ~2450 kcal) and down on rest days (~2100 kcal). Protein stays the same on both.
Muscle gain · 2300 kcal · 155 g protein · Contains meat / poultry
This is a general sample plan; if you are pregnant, have a chronic condition or take medication, consult a dietitian or doctor.